Going with the grain: You may be getting more than you think

Paul L. Newby II | The Grand Rapids PressHealthy abundance: If you want to be sure you're getting whole-grain products, don't judge by the color. The food label is your best indicator. The words "whole" or "whole grain" should be the first ingredient in the ingredient list for baked goods and pasta. A listing of "wheat flour" does not mean whole grain.

Many people are intimidated when advised they need to make major changes in their food choices to be healthier. They like what they like, and that 5-year-old still living inside their heads can be stubborn.

For example, maybe you've heard you should be eating more whole grains. But you didn't care for the texture of the whole wheat pasta, and the whole wheat bread at the store is too dry to swallow.

You may be surprised to learn you probably get more whole grains than you think.

Popcorn is a whole grain. So is oatmeal (yes, even the flavored kind), along with Cheerios, the barley in soup and corn tortillas made into tacos or tostadas.

Do you like tabbouleh? That's made from cracked whole wheat.

What foods are considered whole grain? Any grain product that contains everything: the bran, germ and starch portion. A refined grain may contain just the starch portion, with the bran and germ stripped away.

I never have had a problem getting in whole grains because I prefer them. My dad always ate sandwiches on grainy bread, and I did like a lot of kids -- I copied what Dad ate.

What if you really don't like whole grains and prefer the refined type? Is there hope?

You could try the "white wheat" bread made from a lighter-colored whole wheat. Some people like the flavor better, and think the regular whole wheat tastes bitter. You also could start making baked goods with half whole wheat and half white flour. It works well in cookies, muffins, banana bread and other breads.

The official whole grain guidelines from the 2005 Dietary Guidelines for Americans call for at least three servings a day of whole grains.

A serving is one slice (1 ounce) of whole grain bread, 1/2 cup brown rice or 1/2 cup oatmeal. If you eat a nice-sized bowl of oatmeal, say 1 1/2 to 2 cups, you have three to four whole grain servings right there.

Eating better

As long as you are making an effort to add in whole grains whenever you can, you are improving your nutrition. Here are some whole grain options to get you started: